What Are Tiger Nuts And Why Should You Eat Them?

Tiger nuts have been cultivated by humans for centuries. Also known as chufa nuts and earth almonds, the earliest records of their use dates back to Neolithic Egypt. From there, its cultivation eventually spread to North Africa and the Iberian Peninsula. What's more, the Spanish have been using it to make horchata (a creamy beverage) since the 18th century.

And now, thanks to its numerous health benefits, tiger nuts have made a comeback, enjoying burgeoning popularity in the market since past few years.

But first thing first, what are tiger nuts?

Firstly, let's clarify that they aren't actually nuts, nor do they belong to the animal kingdom. Tiger nuts are tubers, like sweet potato, though much smaller in size. They get their name from the stripes on the tubers' exterior.

Obtained from a plant called yellow nutsedge (cyperus esculentus), these marble-sized tubers are chewy and taste a little like almond and pecan.

What makes it a superfood?

"Tiger nuts are lauded for their high resistant starch fiber content," says Maya Feller, registered dietitian nutritionist and founder of Maya Feller Nutrition. "Resistant starch fibers are loved for their prebiotic capacity. These fibers pass through the GI undigested and are thought to reduce blood sugar spikes and aid in satiety," explains the Brooklyn-based nutritionist.

In addition, they are "a good source of plant-based protein, poly and monounsaturated fats, magnesium, calcium, vitamins C and E," adds Feller. Plus, they're gluten-free and dairy-free, making it a great option for those on Vegan or Paleo diet.

Also, according to a 2015 research, these fiber-packed tubers can improve cardiovascular health by lowering LDL or bad cholesterol levels. Moreover, the high antioxidant content in tiger nuts helps fight free radicals, consequently lowering the risk of chronic inflammation and certain cancers. And if that's not enough to convince you to start eating them already, these nutty tubers also promote digestion and gut health.

Which brings us to the next question, how should you eat them?

The antioxidant-rich superfood can be consumed in a number of ways. You can eat them raw, roasted, soaked or boiled.

"Tiger nuts come in many forms, flours, milked, added to other foods like granola or tree nut mixes. I like adding one serving of tiger nuts to my morning yogurt with half a serving of fruit," says Feller.

You can also opt for tiger nut flour, tiger nut oil or tiger nut milk – a great dairy substitute for those who are lactose intolerant.

Since "they are so high in fiber, one ounce contains about ten grams of fiber," notes Feller. This is why it's important to note that "people with GI sensitivities may not be able to tolerate large quantities of tiger nuts," adds the nutrition expert.